Friday Mayhem

Apr 5th, 2019

Category: CrossFit

Friday Mayhem

Alexa

In-House Throwdown: Saturday, May 4th!
This competition is for everyone: first time competitors, newbies, long time members, seasoned competitors, and everything in between. This is a fun, no-pressure opportunity to get a taste of what competing is like. More importantly, it’s an opportunity to meet some new people at the gym… because we’ll be making the teams for you!

Teams will be co-ed and will be made up of 2 Rx athletes and 1 scaled athlete. You will choose the division you wish to participate in and then complete the workouts with the prescribed weights or movements for that division. Your coaches will be creating the teams to make sure that they are fair AND to shake things up a bit so that we all have a chance to meet some new faces at the gym. We’ll announce the teams and workouts ahead of time so that you can get together with your team to meet and come up with a game plan. Creative team names and outfits are HIGHLY recommended, though not required.

As always, we’ll close the day out with some beers, ciders, and a barbecue in the parking lot. There will definitely be corn hole… and maybe the return of the dunk tank?! We really hope that EVERYONE can make it and participate! If you are on the fence, talk to someone in class who did it last year or ask one of your coaches… we will help convince you!

CLICK HERE TO SIGN UP! Registration deadline is 4/17, so if you  plan to compete, sign up today!

Warm-up
400m Run with Medball
Then:
2 Rounds
:45 on/:15 off
-Medball Squat Cleans
V-Ups w/ Medball Pass
-Medball Burpee to Overhead

Mobility
Lat Rolling
 
Strength
EMOM10
Power Snatch
2 Reps
-Climb in weight
 
WOD
3 Rounds
28 Wallballs
14 Toes to Bar
7 Overhead Squats (155,105)
 
Level 3- 135,95
Level 2- 115,75
Level 1- 95,55

 
WOD CREDIT: CrossFit Mayhem
 
Extra Work
Rest 5 minutes & complete the Wod again